Yintoni ingqiniba yegalufa? intlungu kunye nonyango

Iintlungu zengqiniba zangaphakathi azikho mnandi kwaphela. Musa ukumamela isaci esidumileyo esithi "akukho ntlungu, akukho nkqubela phambili", kuba ukungonwabi okuphindaphindiweyo kwindawo ethile yomzimba wakho kunokulumkisa ngokwenzakala. Ukuba uva intlungu engqinibeni, luphawu lokuba kukho undonakele. Ukulimala ngokugqithisileyo yeyona nto ixhaphakileyo kweli lungu, ngoko unokugqiba ukuguqula imithambo yakho ukuphucula imeko.

Olu hlobo lokulimala lukwabizwa ngokuba ingqiniba yegalufa, ekubeni ziintlungu eziqhelekileyo ezinxulumene nalo mdlalo. Yindlela ye-tendinitis eyenza ukuvuvukala kwi-tendon kwaye inokugqithisa intlungu phezulu kwi-forearm. Ngokungafaniyo ne-tennis elbow, oku kubangela ukungahambi kakuhle ngaphakathi kwendawo edibeneyo.

Ukuba siziqhelanisa nomdlalo ofuna ukomelela kwengalo (njengoqeqesho lwamandla okanye igalufa), kubalulekile ukubamba ubunzima obuyikhilogram enye esandleni sakho kwaye uvelise kwakhona iintshukumo zesandla kunye nengqiniba kumdlalo wakho. Ngelo xesha, siya kuqinisa inxalenye engezantsi yomzimba kunye nezihlunu eziphambili (umva kunye nesisu).

Yintoni na?

La i-epicondylitis ephakathi (i-elbow ye-golfer) luhlobo lwe-tendonitis echaphazela ngaphakathi kwe-elbow. Ikhula apho i-tendon ye-forearm muscle idibanisa inxalenye yethambo ngaphakathi kwe-elbow.

Iitendon zincamathelisa izihlunu emathanjeni. Ngenxa yokwenzakala okanye ukucaphuka, banokudumba kwaye babe buhlungu. Nangona i-epicondylitis ephakathi yaziwa ngokuba yi-elbow ye-golfer, ayichaphazeli nje abadlali begalufa. Inokuthi yenzeke kuwo nawuphi na umsebenzi obandakanya ukusetyenziswa kweengalo okanye iingalo, kuquka i-tennis kunye nokuqeqeshwa kwamandla.

Ukuba ishiywe ingaphathwa, i-elbow ye-golfer ingabangela umonakalo osisigxina, njengokunciphisa i-elbow range of motion, kubangela intlungu engapheliyo, kunye nokunciphisa ukubamba.

Kuqikelelwa ukuba ngaphantsi kwe-1% yabemi abane-elbow ye-golfer. Ichaphazela amadoda nabasetyhini abaphakathi kweminyaka engama-45 nama-64 ubudala. Abasetyhini kunokwenzeka ngakumbi kunamadoda ukuba baphuhlise iintlungu zangaphakathi zengqiniba. Phantse i-90% yabantu abanale meko bayiphuhlisa benza enye into ngaphandle kokudlala imidlalo.

Ingqiniba yeGolfer ngokuqhelekileyo ichaphazela ingalo elawulayo. Umzekelo, abantu abasekunene bavelisa intlungu kwingqiniba yangaphakathi yengalo yabo yasekunene. Iimpawu zihlala ziqala njengendawo ethambileyo ngaphakathi kwengqiniba. Isenokuphuma phezulu naphantsi engalweni.

Iimpawu zentlungu yangaphakathi yengqiniba

Intlungu onayo ingenzeka ngesiquphe okanye ekuhambeni kwexesha. Ukongeza koku kungathandeki kwendawo, unokuqaphela ezinye iimpawu. Kwinqanaba lokuqala lokulimala, intlungu inokuba yodwa isalathisi esibonakalayo, kodwa akuthethi ukuba ezinye iimpawu azikho:

Ukudumba
Ukuthamba ngaphakathi kwengqiniba, kubangela intlungu xa usenza inqindi okanye ujiwuzisa ingalo
Ukubetha kweminwe
Ubuthathaka ezihlahleni nasezandleni
Ubomvu
Ukufudumala ukubamba
Ukunciphisa umsebenzi wengqiniba
Ukuqina, ngakumbi ekuseni.

Le nzakala idla ngokufunyaniswa ngexesha lokuhlolwa komzimba. Ugqirha uya kusibuza malunga nohlobo lokuzilolonga esilwenzileyo, into esisebenze phezu kwayo, kunye nendlela iimpawu ezikhula ngayo. Emva koko, ezinye iimvavanyo ezilula ziya kwenziwa ukunceda ukuxilongwa. Ugqirha unokusebenzisa uxinzelelo oluthile kwindawo apho ithenda inamathele kwithambo ukuze ibone intlungu. Xa ingqiniba ithe tye kunye nesihlahla sigobile (sigobele entendeni), siya kuva iintlungu ngaphandle kwengqiniba njengoko sisolula okanye silungisa isihlahla.

Ugqirha uya kuphinda acele ukuba alandele iimvavanyo ze-imaging, ezifana ne-X-ray okanye i-MRI, ukulawula ezinye iziphazamiso ezinokubangela intlungu yengalo. Ezi ziquka isifo samathambo engqinibeni. Olu vavanyo ludla ngokungabi yimfuneko ukwenza uxilongo.

Oonobangela bokwenzakala kwengqiniba yangaphakathi

Ezi ntlobo zokulimala kwe-weightlifting zibangelwa ikakhulu ukufumana ubunzima obuninzi, kwaye kungekudala. Ukuba usanda kuqalisa ukucinezela ibhentshi kwaye uye wandisa ubunzima, usenokuba awuzange unike umzimba wakho ixesha elaneleyo lokuziqhelanisa kwaye womelele. Oku kubangela ukuguga okungafanelekanga kunye nokukrazuka kumalungu engqiniba kunye neentambo ezijikelezayo kunye nezihlunu, okukhokelela ekudumbeni kunye neentlungu.

La ukuma okungafanelekanga Kwakhona yenye yezona zinto zibangela intlungu yangaphakathi ye-elbow xa ibhentshi icinezela. Ukugcina iingqiniba zakho zijikile kunokuba zigqabhuke kubeka amalungu kwi-engile engathandekiyo, nto leyo ibeka uxinzelelo olungakumbi kwimisipha ejikeleze i-elbow joint. Dibanisa oko kunye nokulayisha kakhulu ngokukhawuleza, kwaye unayo iresiphi efanelekileyo yokulimala kwe-elbow.

Isenokuba kungenxa ukusetyenziswa ngokugqithisileyo Izihlunu ze-forearm, ezikuvumela ukuba ubambe, ujikeleze ingalo yakho kwaye uguqule isandla sakho. Ukugoba ngokuphindaphindiweyo, ukubamba, okanye ukuguqula kunokubangela ukutsalwa okanye iinyembezi ezincinci kwi-tendon.

Ezinye izizathu zentlungu zingabandakanya iimeko ezenza i-elbow ingakhathazeki xa uphakamisa ubunzima. Ezi ziquka:

Bursitis
Ukususwa ngokudibeneyo
Ukuhluza
I-Fractura por estés
I-Osteoarthritis

Ukuba awuqinisekanga ukuba into onayo kukulimala ngokugqithisileyo okanye ukuba unezinye iimpawu ezingahambelani nokulimala ngokugqithisileyo, yinto efanelekileyo yokwenza idinga kunye nogqirha wakho.

Intlungu ye-elbow yangaphakathi kwi-bench press

Kukho izizathu ezininzi zokuba intlungu yangaphakathi ye-elbow ibonakale emva kokunyanzeliswa kwebhentshi, kodwa ukuba intlungu yenzeke kuphela emva kokwenza lo msebenzi, eyona nto inokubangela ukwenzakala ngokugqithisileyo.

Las ukwenzakala ngokugqithisileyo Zibangelwa ukunyakaza okuphindaphindiweyo okubeka ngokuphindaphindiweyo uxinzelelo kwiintambo kunye nezihlunu. Ukuphakamisa ubunzima ngumzekelo omhle.
Ukuya kwindawo yokuzivocavoca imihla ngemihla kunye neveki emva kweveki, ukulayisha ibha kunye nokuphakamisa izisindo kubeka uxinzelelo oluninzi kwimisipha kunye namalungu. Ngaphandle kokuba ulumke ukwenza oko kunye nobuchule obuchanekileyo, uya kugqiba ngokulimala ngokugqithisileyo.

Ukulimala ngokugqithisileyo ngokuqhelekileyo kwenzeka ngezigaba. Ngethuba lokuqala, unokuziva ungonwabi oye uphele emva kokufudumala. Kweyesibini, intlungu inokuqala ukubonakala emva koqeqesho lwakho. Kumanqanaba okugqibela, ukungonwabi kuya kuba nzima ngakumbi ngomsebenzi kwaye unokuphela ukuva iintlungu okanye ukungakhululeki ixesha elininzi.

Ukuba uve intlungu emva kokuphakamisa iintsimbi, iindaba ezilungileyo kukuba ukwenzakala kwakho akukaqhubeli phambili. Ukuba uthatha amanyathelo afanelekileyo ngoku, unokukwazi ukuyinqakraza kwihlumelo ngaphambi kokuba ijike ibe ngumonzakalo omkhulu.

Iintlungu ngaphakathi kwengqiniba xa usenza i-biceps

Ukuba sibamba ibha ngokuqinileyo, sinokuvula i-tendon flexor (ukunceda ukugoba i-wrist phambili) kwi-wrist, enokubangela intlungu ngaphakathi kwe-elbow ngexesha le-biceps curl. Oku kungenxa yokuba i-tendon inamathele ngaphakathi kwengqiniba.

Ukuba sigoba izihlahla zethu ukuya phambili kakhulu, sinokuba nefuthe elifanayo ngaphakathi kwengqiniba njengokubamba ubunzima kakhulu. Ukugoba isandla sakho phambili kungenza i-tendon flexor inamathele ngaphakathi kwe-elbow, enokubangela intlungu.

Ukuba ingqiniba yethu ibuhlungu ngexesha le-bicep curls okanye nawuphi na omnye umsebenzi, kufuneka sirhoxe kwaye siyiphephe loo misebenzi ukuyinika ithuba lokuphola. Ukuba sinenkathazo ngentlungu eqhubekayo nangona siphumla (kwaye ugqirha akafumanisanga nayiphi na enye imeko), kufuneka siqwalasele ubunzima obuphantsi kunye nokuphindaphinda okuphezulu ngexesha le-bicep curls.

Ngaba uyakwazi ukuphakamisa ubunzima ngeentlungu zengqiniba?

Njengawo nawuphi na umdlalo, akukho mntu ufuna ukuphumla xa enzakele. Enyanisweni, i-weightlifters eninzi ayiyi kuqwalasela intlungu ye-elbow ukulimala. Nangona kunjalo, le ntlungu icaphukisayo iya kuba mbi ngakumbi ukuba ayiphathwanga. Iindaba ezimnandi zezokuba akuyomfuneko ukuba siyeke ukunyusela ngokupheleleyo. Nangona kunjalo, kufuneka siphathe iintlungu ze-elbow ngentlonipho ethile.

Isitshixo sokuqala kukuqaphela olu hlobo lwentlungu ngexesha. I-tendonitis idla ngokubonakala njengentlungu ekufutshane ne-bony evelele macala omabini e-elbow. Kuqhelekile ukuba nobuntununtunu xa sibamba kwaye siyanda xa sicinezela okanye sibamba izinto. Kwiiveki ezintathu zokuqala, lo ngumba ovuthayo, oku kuthetha ukuba kufuneka uphendule kakuhle kwizinto ezinceda ukunciphisa ukudumba. Ngoko ke, i isicelo somkhenkce rhoqo (kude nje ulusu lwakho lube ndindisholo kancinci) lunokunceda kule ngxaki.

Isitshixo sesibini sokuphakamisa ngeentlungu ze-elbow ukunciphisa uxinzelelo kwimisipha ngelixa bechacha. Sincoma ukunciphisa uxinzelelo kule tendons ngokusebenzisa iintlobo ezimbini zezixhobo. Okokuqala, iintambo zokuphakamisa ezijikeleze ibha okanye i-dumbbell zisivumela ukuba siqhubeke siphakamisa, kodwa ngamandla angaphantsi okubamba avelisiweyo, ngoko ke kukho ukunyanzeliswa okuncinci kwi-tendon. Okwesibini, sinokusebenzisa intambo yokukhulula i-tendon ejikeleze izihlunu ze-forearm xa uphakamisa. Ezi zixhobo zokuncedisa ziya kuhlala zisivumela ukuba siphakamise, ngelixa siphumla inxalenye eyonzakeleyo ye-tendon.

Isitshixo sokugqibela sokuphakamisa ngeentlungu zengqiniba yi ukomelezwa kwe-eccentric. Emva kweeveki ezintathu, kuye kwaboniswa ukuba i-tendonitis ayisekho i-tendonitis (ingxaki yokuvuvukala). I-tendon iqala ukutshintsha kwaye i-regimen yonyango eyahlukileyo ibalulekile. Ngeli xesha, unyango oluchasayo alusayi kunceda. Ngoko ke, kuyacetyiswa ukuba uqalise inkqubo yokuqinisa i-eccentric okanye inkqubo ecothayo, enzima yokumelana nokuphucula ixesha elide.

Indlela yokuphepha intlungu yakho yangaphakathi ye-elbow?

Ukulungisa ukwenzakala kwakho kuthetha ukuba kuya kufuneka utshintshe indlela yoqeqesho okwethutyana. Awukwazi ukuqhubeka usenza into enye kwaye ulindele iziphumo ezahlukeneyo. Kwaye okukhona uqhubeka usenza into enye, kokukhona ukwenzakala kwakho kuya kuba kubi.

Ukuba usekwinqanaba lokuqala lokulimala ngokugqithisileyo, ungaqhubeka nokuzilolonga. Kufuneka nje utshintshe indlela yakho kwaye unciphise uqeqesho.
Nangona ukuba intlungu ye-elbow yakho iyaqhubeka nasemva kokuba wenze utshintsho oluncinci, unokufuna ukwenza utshintsho olubaluleke ngakumbi, njengokuthatha ikhefu.

Yehlisa umthwalo

Ekubeni uninzi lokulimala kwe-elbow kubangelwa ukunyusa umthwalo ngokukhawuleza, inyathelo lokuqala kukunciphisa. yekaukuya kancinci yobunzima ukunciphisa umthamo woxinzelelo kwingqiniba. Vavanya ukuba buhlungu kwakho emva kokuzilolonga ngakunye. Ukuba intlungu iyaqhubeka, zama ukunciphisa umzimba ngakumbi.

Ukulungelelanisa amaxesha amaninzi oqeqesho lwakho nako kunokunceda. Ukuba ngoku ucinezela ibhentshi kathathu ngeveki, yehlisa ukuya kabini ngeveki. Yandisa ukusebenza kwakho ngokulinganayo, unike ingqiniba ixesha elingakumbi lokubuyela phakathi kweeseshoni.

Jonga ubuchule bakho kunye nokuma

Umshicileli webhentshi ukhuselekile ngokugqibeleleyo ukuba uyenza ngokuchanekileyo. Abanye abantu bagoba iingqiniba zabo ngenxa yokuba bavakalelwa kukuba ikhusela amahlombe abo, kodwa isizathu salokhu ngokuqhelekileyo kuluhlu olubi lwentshukumo emagxeni.

Kwindlela efanelekileyo yokucinezela ibhentshi, ii-elbows kufuneka zandiswe ukuze zibe ngqo phantsi kwebar. Sasaza izandla zakho ecaleni kwibar ukuze iingqiniba zakho zenze ii-engile ezifanelekileyo. Oku kubonelela ngesakhiwo esifanelekileyo kunye nenkxaso eya kunciphisa ezinye zeendawo zokucinezela i-bench press on your elbows.

Guqula imithambo yakho

Kungenxa yokuba i-bench press ilimaza i-elbow yakho yangaphakathi ayithethi ukuba uyenze nge-dumbbells nayo. Oku kuvumela iingalo zakho ukuba zihambe ngokukhululekileyo kuluhlu lwendalo lwentshukumo kunye needumbbells, okwenza kube lula kwingqiniba yakho kwaye kuya kunciphisa intlungu yakho.

Unokwenza ukucofa intambo okanye uzame umatshini wokucinezela isifuba. Oko akuthethi ukuba awukwazi ukucinezela ibhentshi kwakhona, kodwa ukutshintsha okwethutyana endaweni yokuzivocavoca kunokunceda ukuphilisa ukwenzakala kwakho ngaphandle kokuyeka ukucinezela isifuba sakho ngokupheleleyo.

Yenza unyango lomzimba

Ukuba utshintsho olwenzayo kwindlela yakho yoqeqesho aluncedi, unokuxhamla kwiiseshoni ezimbalwa kunye nonyango lomzimba. Le ngcali iya kukwazi ukuchonga ingxaki kwaye ikunike iindlela zokusombulula intlungu, kunye nokuzivocavoca ukuqinisa okanye ukunweba imisipha enokuthi ingasebenzi okanye isetyenziswe ngokugqithiseleyo. Baya kuba nako ukukukhokela ukuba ukwandise ngokufanelekileyo umthwalo wakho xa ubuyela kwiprogram yakho ye-bench press yesiqhelo.

Kubalulekile ukuya kunyango lomzimba ngokukhawuleza, nokuba ngaba kwenzakala kutshanje. Ukulinda iintsuku ezimbalwa kunokwenza imeko ibe mandundu kwaye icinezele izihlunu kunye nee-tendon zakho. Kunoko, ukufuna uncedo lweengcali ngokukhawuleza kunokunciphisa ukulimala kunye nokuphucula uluhlu lwakho lokunyakaza ngokukhawuleza.

Unyango olungcono

Unyango lweentlungu ze-elbow luxhomekeke ekuxilongweni. Ke ngoko, kubalulekile ukuba ingcali yezempilo imisele unobangela wemeko ngaphambi kokuba iqalise nasiphi na isicwangciso sonyango. Iimeko ezininzi zeentlungu ze-elbow (ngaphandle kwe-elbow fracture okanye i-dislocation) inokulawulwa ngezicwangciso ezilula zokuzinyamekela.

Ukuphumla

Unyango lokuqala kwiimeko ezininzi eziqhelekileyo ze-elbow zangaphakathi kukuphumla i-joint, evumela ukuba ukuvuvukala okukrakra kuthobe. Nangona kunjalo, kubalulekile ukuba uqaphele xa wenza oku, njengoko ukunyanzeliswa kwexesha elide kunokubangela ukuqina kwi-joint.

Endaweni yoko, siya kuzama ukuphepha imisebenzi ebangela okanye ebuhlungu kakhulu intlungu ye-elbow, njengokuphindaphinda okanye ukunyakaza okunamandla kwe-forearm kwimeko ye-epicondylitis, uxinzelelo olude kwi-elbow kwimeko ye-olecranon bursitis, kunye nokuphakamisa izinto ezinzima kwimeko i-biceps tendonitis.

Umkhenkce

Iipakethi zomkhenkce ziphakathi konyango oluqhelekileyo olusetyenziswa kwiintlungu ze-elbow ephakathi, ngakumbi i-epicondylitis kunye ne-olecranon bursitis. Umkhenkce udla ngokugcinelwa inqanaba lokuqala elibuhlungu.

Kunconywa ukusebenzisa i-ice kwi-elbow (ubeka ithawula phakathi kwepaki ye-ice kunye nesikhumba) imizuzu eyi-15 ukuya kwe-20, kathathu ngosuku. Ikwangumbono olungileyo ukukhenkceza ingqiniba yakho imizuzu eli-15 emva kokusebenzisa ingalo yakho ngamandla.

Ukunxiba iipads okanye iipads zengqiniba

Kwi-epicondylitis esecaleni okanye ephakathi, ugqirha unokuncoma i-counterforce brace, eyintambo ye-elastic ehlala ii-intshi ezimbalwa ngaphantsi kwe-elbow. Lo mgca ubeka uxinzelelo kwimisipha ye-forearm, ukukhulula uxinzelelo kwi-tendon edibanisa ezo zihlunu kwithambo le-elbow.

Iipads ze-elbow zingasetyenziselwa ukunyanga i-olecranon bursa okanye i-cubital tunnel syndrome njengoko zithintela uxinzelelo ekubekweni kwi-elbow joint. Iqhina eligcina ingqiniba kwindawo ethe tye ebusuku inokucetyiswa kwakhona kwi-cubital tunnel syndrome.

Amayeza

I-Nonsteroidal anti-inflammatory relievers, eyaziwa ngokuba zii-NSAIDs, ngamanye awona mayeza amiselweyo, ngakumbi kwizigulana ezineentlungu zengqiniba ezibangelwa ziingxaki ezinjenge-arthritis, bursitis, kunye ne-tendinitis.

Kwiimeko ezithile, inaliti ye-cortisone inokunikwa, ekwanyanga ukudumba. Ngokomzekelo, i-cortisone ngamanye amaxesha ifakwe kwi-biceps tendon ukukhulula intlungu kunye nokuvuvukala. ICortisone inokutofwa kwi-olecranon bursa yebursitis engaphucukanga emva kweeveki ezintathu ukuya kwezintandathu ngamayeza asekhaya afana nokuphepha uxinzelelo lwengqiniba, ukusebenzisa umkhenkce kwindawo leyo, kunye nokusebenzisa ii-NSAID.

Ukubuyela kancinci kancinci kwisiqhelo

Njengoko intlungu isombulula kwaye amandla abuya, kubalulekile ukubuyela ngokuthe ngcembe kwimidlalo eqhelekileyo kunye nemisebenzi. Kusenokuba yimfuneko ukuba umgqirha womzimba okanye umqeqeshi wezemidlalo avavanye imathiriyeli kunye nobuchule bokuqonda unobangela wokuqala wengqiniba yegalufa kwaye ayithintele ukuba iphinde yenzeke kwixesha elizayo.

Ukuba sinengqiniba yegalufa emsebenzini, ukunxiba izihlangu zezilima ezidityaniswe ngentsinjana/ngeplangana kunokunceda ngokunika isihlahla kunye nengqiniba inkxaso eyongezelelweyo ukuze imisipha iphole. Sinokuzama ukubandakanya ikhefu ngokuzolula kancinci okanye ukuphumla nje ingalo.

Ukuzivocavoca okucetyiswayo

Ukwakha amandla, ukukhusela kunye nokunciphisa intlungu, kunye nokwandisa ukuguquguquka, siya kwenza le mizobo elandelayo kabini ngosuku. Siza kuqokelela ngokuthe ngcembe iiseti kunye nophindaphindo ekuhambeni kwexesha. Siza kuyenza le mithambo phambi nasemva kwayo nayiphi na into eyenza ukuba sibe noxinzelelo okanye uxinezeleko.

Ingqiniba yeGolfa iphathwa nge-eccentric flexion exercises. Kufuneka silindele ukuziva singonwabanga kancinci ngale mithambo. Ukuba iintlungu ziba bukhali okanye zingaphezulu, siya kuyeka ukwenza umthambo kwaye siphumle iintsuku ezimbini okanye ezintathu. Siza kuqala ngobunzima obulula okanye ukuphindaphinda okumbalwa. Kule mithambo, umva wesandla ujongene nomhlaba ukuze uqale, kwaye imisipha ye-wrist flexor isetyenziswa, kunokuba i-extensors yesandla.

Sisenokuba neemvakalelo ezingephi, iintlungu kunye neentlungu xa sisenza lo mthambo, kodwa akufuneki kudlulele ngaphaya koko. Ukuba siva iintlungu okanye naziphi na iimpawu ziba mandundu, siyakuyeka ukwenza imithambo. Siya kukunika ixesha lokuphumla ngokupheleleyo kwaye, ukuba asiboni ukuphucula kwiintsuku ezimbalwa, siya kuthetha nogqirha.

Ukomelezwa kwesihlahla se-Isometric (ukwandiswa)

Siza kuwugcina umzimba umile ngeli xesha lokuzilolonga.

Ngethuba sihleli, siya kubeka i-forearm echaphazelekayo etafileni okanye ingalo yesitulo kunye nesandla sesandla sijonge phantsi.
Siza kubeka isandla esichaseneyo ngasemva kwesandla esichaphazelekayo.
Siya kucinezela isandla esichaphazelekayo phezulu, usebenzisa isandla esichaseneyo ukudala ukuchasana ngokucinezela phantsi.
Siya kuqhubeka imizuzwana ye-10, ngokucotha ukwandisa ukuchasana.
Siza kukhulula ngobumnene. Siya kuphinda-phinda i-15.

Ukuqinisa isihlahla se-Isometric (ukujika)

Siza kuwugcina umzimba umile ngelixa sisenza lo msebenzi.

Ngethuba sihleli, siya kuphumla i-forearm echaphazelekayo etafileni okanye ingalo yesitulo kunye nesandla sesandla sijonge phezulu.
Siya kucinezela intende echaseneyo kwisandla esichaphazelekayo.
Siya kucinezela isandla esichaphazelekayo phezulu ngelixa usebenzisa isandla esichaseneyo ukudala ukuchasana ngokucinezela phantsi.
Siza kuyenza imizuzwana ye-10, ngokucotha ukwandisa ukuchasana.
Siza kukhulula ngobumnene. Siya kuphinda-phinda i-15.

Ukwandiswa kwesihlahla esixhasiweyo

Ngethuba sihleli, siya kubamba ubunzima ngengalo echaphazelekayo.

Siya kubeka i-forearm etafileni okanye ingalo yesitulo kunye nesandla esilenga phezu komphetho kunye nesundu sijonge phantsi.
Siyakuthoba kancinci isandla sethu phambi kokuba sisiphakamise sibuyele kwindawo yokuqala.
Siza kwenza i-1 ukuya kwi-3 iiseti zokuphindaphinda kwe-15.

Ukuxhathisa ukujika kwesihlahla